Description

Exercise Routine

Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs ...Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs and joints. (less)

Routine:

Start:
-Seated in the 45 degree position, reach behind your body, grasp handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.
-Be sure that ...Start:
-Seated in the 45 degree position, reach behind your body, grasp handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.
-Be sure that your arms are directly "in line" with the cables, palms facing down and wrists straight.
-Raise your chest and "pinch" your sholders baldes together. Maintain a very Slight, comfortable, arch in your lower back.
MOTION:
-Slowly move your elbows outward, simultabeously bending your arms, keeping the forearms in line with cables at all times.
-Stop when your upper arms are straight out to the side, level with your shoulders.
-Then slwly pressforward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder witdth and in line with the cables. Keep your chest muscles tightened during the entire motion.
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Routine:

START:
-Sit on the bench facing the power rods.
-Grab handles with palms facing each other.
-Place heels on the end of the platfrom, bend the knees comfortably.
-Sit up straight with your spine i...START:
-Sit on the bench facing the power rods.
-Grab handles with palms facing each other.
-Place heels on the end of the platfrom, bend the knees comfortably.
-Sit up straight with your spine in good alignment.
MOTION:
-Initiate the movement by pinching your shoulder blades together.
-Pull the upper arms downward and backward, brushing past the sides of the body while heeping the forearms pointing in the direction of the cable.
-Slowly return to the starting position.
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Routine:

START:
-Sit on the bench facing the power rods, knees bent and your feet on the platform.
-Cross the handles and grasp with your plams facing down and arms straight (right hand on left handle and vi...START:
-Sit on the bench facing the power rods, knees bent and your feet on the platform.
-Cross the handles and grasp with your plams facing down and arms straight (right hand on left handle and vice versa).
-Sit up straight and then bend over slightly from the hips (not the spine) until arms are in front of body at a 90 degree angle to your torso.
-Lift your chest and pinch your shoulder blades together.
MOTION:
-Allowing your amrs to bend as you go, move your elbows outward and backwards keeping a 90 degree angle between your uppoer arms and the sides of your torso.
-Your forearms always point in the direction of the cables.
-Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion. (less)

Routine:

Routine:

START:
-Remove the bench and unlock the rowing seat.
-Sit on the seat facing the power rods with the leg press belt attached and adjusted, supporting your feet on the upright pulley frame. The belt...START:
-Remove the bench and unlock the rowing seat.
-Sit on the seat facing the power rods with the leg press belt attached and adjusted, supporting your feet on the upright pulley frame. The belt should be placed arounf your pelvis, not the spine.
-Lift your chest, tighten your abs and maintain a very slight arch in your lower back.
-Straighten your legs, but do not lock your knees.
MOTION:
-Bend your knees and hips slowly allowing yourself to slide toward the Power Rods.
-Limit your slide to a position that allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back.
-Slowly return to the starting position.
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Routine:

START:
-Remove the bench and unlock the rowing seat.
-Sit on the seat facing the Power Rods with the leg press belt attached and adjusted.
-Place the balls of your feet on the upright pulley frame....START:
-Remove the bench and unlock the rowing seat.
-Sit on the seat facing the Power Rods with the leg press belt attached and adjusted.
-Place the balls of your feet on the upright pulley frame.
-Lift your chest, tighten your abs and maintain a very slight arch in your lower back.
-Push back and straighten your legs, but do not lock your knees.
MOTION:
-Slowly press the balls of your feet into the frame and pull your heels towards your knees.
-Slowly return to the starting position. (less)

Routine:

START:
-Remove the bench and unloack the seat.
-Attach one end of the belt to the pulley, sit on the seat facing away from the Power Rods, position the belt around your midsection and then attach th...START:
-Remove the bench and unloack the seat.
-Attach one end of the belt to the pulley, sit on the seat facing away from the Power Rods, position the belt around your midsection and then attach the free end of the other pulley.
-Move forward and secure your heels over the railt support at the end of the unit.
-Lift your chest, tighten your abs and maintain a very slight arch in your lower back.
MOTION:
-Slowly bend your knees, pulling yourself toward your feet.
-Slowly allow your legs to straighten and return to the starting position. (less)

Routine:

START:
-Sit on the bench facing the power rods.
-Grab handles and slide them over your forearms near your elbows.
-Place heels on the end of the platfrom, bend the knees comfortably, cross your arm...START:
-Sit on the bench facing the power rods.
-Grab handles and slide them over your forearms near your elbows.
-Place heels on the end of the platfrom, bend the knees comfortably, cross your arms in front of your chest and pull handles tightly to your chest.
-Sit up straight, lift your chest, tighten your trunck muscles and maintain a slight arch in your lower back.
-Pinch your shoulder baldes together slightly.
-Lean forward from the hips slightly letting out some of the tension in the cables.
MOTION:
-Keeping your chest lifted, move your entrie torso backwards as aunit by pivoting at the hips.
-Slowly return to the starting position without slouching or chaning spinal alignment. (less)